Marlo Alleva demonstrates a weighted squat knee up.[PIERRE DUCHARME/THE LEDGER]

Our lower body is getting fitness even when we aren’t intentional about working it, simply by walking from point A to B, sitting, standing, squatting down, etc.

But it’s so important to add to our usual movements to improve our performance, strength and agility.

Our move today is a weighted squat with a knee up. You will need a weighted bar, or a set of hand weights, for this exercise. It will be working your glutes, quads and hamstrings.

Begin this move by standing tall, chest high, core engaged, with your added weight on your shoulders. Place your feet just at hip width, with your toes forward.

Proceed to bend in your knees, pushing your rear end out behind you. Focus on keeping your knees behind your toes. Keep the weight in your heels. Once you reach your lowest point, immediately start to push back upward. Only now, you will lift one knee up with you as you reach a standing position.

As you shift to one leg, and tuck the knee high, engage your core for stability.

Once you reach your starting position, place the lifted leg back on the floor then continue on into your next squat. You will repeat the same movement on the opposite leg, this time on the way up.

Continue this squat/knee up combo (alternating legs) for at least 10 times.

Take a short break, then move on to your next set, shooting for at least three sets. While on your break, you can add weight if you need intensity or subtract if it becomes too difficult.

This move is a great variation to add to your lower body routine, giving your basic squat a “knee up.”

Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com.

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2020-02-21T07:01:00Z

Today's Workout Marlo 022120

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